The kettlebell does it all. Beyond the bog standard swing you see in every fitness class, the versatility in weight and movement type it provides allows you to target every fitness goal with true intent.

In fact, a study conducted by the American Council on Exercise revealed that high-intensity kettlebell training can tear through nearly 20 calories per minute. While maintaining that speed over an hour workout would be impossible, it’s clear how the weightloss potential can stack up over 60-minutes.

Take the speed down a notch, switch the exercises and you are also able to craft lean muscle – you know, the type you actually want. Not only that, the tensing of your middle required to perform kettlebell exercises safely and correctly helps build six-pack abs (while also stripping away the fat covering them), giving you good posture and protecting against back pain and injury in the process.

Of course, that variety is only useful when harnessed effectively. Attempting to switch up your dumbbell exercises by doing bicep curls with kettlebells will not just earn you strange looks on the gym floor, but it’ll also waste your time and this kit’s potential, too. Which is where Tim Joseph, kettlebell specialist and elite trainer at high-end London gym Third Space comes in. Here he details the best exercises you need to build strength and lose weight with a kettlebell in hand. Hold on tight.

Cardio Boosters

These four exercises, done in high rep ranges, will tax your cardio system more than being chased by a pack of rabid dogs. You’ll be breathing heavy and increasing your fitness, but it’s also these moves that melt through calories and spike your metabolism to max out your weight loss potential. Take a deep breath.

Swing

How: Stand with your feet shoulder-width apart, hinge at the hip and grab the kettlebell handle with both hands. Pull your shoulders down and back and brace your core. Lift the kettlebell and drive your hips forward to propel the kettlebell into the air – don’t use your arms. Allow the kettlebell to swing down and back through your legs keeping your back flat and, again, hinging only at the hip. “Focus on the tension in your glutes and core at the top of the movement,” advises Joseph to maximise the benefit.